Fruits can be a good source of protein, or they often provide fewer vegetables, beans, nuts, and other high-protein foods. The current amount of protein is 50 grams per day and is designed for the general goal of most people. 1 cup of fruit can provide between 1-10% of protein. High-protein fruits include guava, avocado, apricot, kiwifruit, berries, oranges, bananas, cantaloupe, raspberries, and peaches.
The list below is filtered by inserting each cup because the cup is easy to compare. For more protein-rich fruits, see an expanded list of high-protein and high-protein dried fruits.
High Protein Fruits
FOR 1 CUP: 4.21 g protein
Guava takes the cake when it comes to rich protein-rich fruits with more than 4 serving proteins. Who knew that one cup of guava could contain so much protein? However, it is not a good source of nutrients, so be sure to serve it with other nutritious foods that contain protein and fat.
1 CUP Apples: 0.5 g protein
Apple protein may be low, but it is one of the most popular fruits out there. It is a good idea to taste apples cooked with peanut butter or almond butter, as both of our butter contains protein and fat, making it a very light meal
1/4 CUP: 0.5 g protein
That’s right – dried fruit is high in protein! While dried cherries are not a good source of protein, they make an excellent addition to trail mixing. Try mixing them in a homemade mix with your favorite nuts and seeds for a balanced diet, on the go.
FOR 1 CUP: 0.58 g protein
While it is one of the easiest and most delicious foods, grapes contain only more than half a gram of protein per cup. They may not help you build muscle due to their lack of protein in fruit, but pairing them with a source of protein such as cheese or a boiled egg will help you reach your daily protein goals.
FOR 1 CUP: 1.03 g protein
The protein in strawberries may not be as high, but it does contain vitamin C, potassium, and a good source of fiber. Try adding sliced strawberries to your breakfast yogurt or smoothie to make sure you also get your protein.
1/4 CUP: 1.10 g protein
Dried apricots contain less than 1 gram of protein per 1/4 cup serving, which is not bad for such a small serving size. With their sweet-tasting flavors, dried apricots make a great treat when you crave something delicious. Pair with nuts or cheese in a moderate batter, or try adding to a salad to add flavor.
1 MEDIUM: 1.29 g protein
The protein in bananas may not be as high, but combined with sweet nut butter, it is not a bad meal, tasty and nutritious.
FOR 1 CUP: 1.29 g protein
Whole, fresh oranges contain more than one gram of protein per cup. Although oranges are low in protein, they do contain vitamin C and calcium, making them a wise food choice. Just be sure to pair your orange with another source of protein or fat to keep your meal or meal balanced.
1/2 AVOCADO: 1.33 g protein
Did you know that avocados are actually a fruit? Of course, avocados are one of the most popular fruits right now. Avocados contain 1.33g of protein per 1/2 avocado and are a good source of healthy fats.
FOR 1 CUP (CUBED): 1.34 g protein
If you like watermelons, then chances are cantaloupe is one of your favorite fruits. It contains about one and a half protein, which is not bad for a cup of fruit.
1/4 CUP: 1.35 g protein
Most people love them or hate them, but dried ones are some of the most popular dried fruits. Whether you enjoy it as a snack or baked in your favorite treat, it’s a quick and easy way to go.
FOR 1 CUP: 1.4 g protein
Peaches may not have a ton of protein, but they are not yummy foods that are easily balanced when paired with other high-protein foods such as cottage cheese or yogurt. (And we found the best smoothie recipes for weight loss!)
FOR 1 CUP: 1.48 g protein
In terms of berries, berries are high on the list when it comes to fruit protein (second only to berries!) Raspberries contain 1.5 grams of protein per cup. Also, raspberries are low in sugar and high in fiber, which makes it a good choice if you like fruit, but want to keep sugar consumption low.
FOR 1 CUP: 1.58 g protein
Tomatoes are another example of a fruit that you think was veggie all the time. Now it’s time to get to the end of things – tomatoes are actually a fruit! They are a reputable source of protein that weighs more than 1.5 grams per serving.
FOR 1 CUP: 1.77 g protein
Grapefruit is amazingly one of the fruits with almost 2 grams of protein in one serving cup. Many people who want to lose weight prefer grapefruit because sugar is lower than fruit. It also contains vitamin C and biotin, which make it a great choice to support skin health.
FOR 1 CUP: 2 g protein
Since about half a gram is more protein per cup than raspberries, berries are one type of berry with higher protein content. These taste great as a snack, paired with smoothies, or over yogurt or oatmeal.
FOR 1 CUP (SLICED): 2.05 g protein
The Kiwi packs more than 2 grams of protein in just one cup, making it one of the top five selections of fruit protein. And while 2.05 grams is not a ton, it is a good start as part of a healthy diet.
1/2 CUP (SLICED): 2.31 g protein
Apricots make a delicious meal or a dessert. And with more than 2 grams of protein per 1/2 serving cup, make a nice addition to a balanced diet. Try pairing it with cheese, nuts, or maybe beef to get more protein.
FOR 1 CUP: 2.84 g protein
Jackfruit is a favorite in vegan and vegetable communities for a good reason – a multi-functional fruit contains about 3 grams of protein in one serving cup. It is often used for meat filling and is often prepared with nutritious foods and delicious dishes.